How to Avoid Overheating During Pregnancy: Stay Cool & Safe
07 Apr 2025
Feeling hot, sweaty, and uncomfortable during pregnancy? You’re not alone! Pregnancy raises your body temperature, and overheating can lead to dizziness, dehydration, or even risks for your baby.
Severe overheating (hyperthermia) can increase the risk of birth defects, preterm labor, or heat exhaustion.
The good news? You can stay cool and comfortable with the right tips! Let’s explore why overheating happens, warning signs to watch for, and easy ways to beat the heat.
Hormonal Changes – Progesterone raises your core body temperature.
Higher Metabolism – Your body burns more energy, creating extra heat.
Extra Weight & Baby Growth – Carrying more weight and fluid traps heat in your body. Your body already works harder during pregnancy, so overheating happens more easily!
Excessive sweating, weakness, or nausea
Headache or rapid heartbeat
Skin that feels hot & flushed
Muscle cramps or extreme fatigue Severe overheating can be dangerous. If you feel faint or can’t cool down, call your doctor immediately!
Carry a water bottle and sip throughout the day.
Add electrolytes (coconut water, sports drinks) if sweating a lot.
Light colors reflect heat, while dark clothes absorb it.
Avoid tight or synthetic fabrics that trap heat.
Avoid hot tubs, saunas, or very hot baths—they can raise your core temperature too much.
Close blinds during the day to block heat.
If you don’t have AC, go to a mall, library, or grocery store to cool off. If the temperature is too high, don’t push yourself—stay indoors!
Stick to light activities like walking or prenatal yoga.
Take breaks often & drink water. Avoid intense workouts, especially in hot, humid weather.
Apply ice packs to your wrists, neck, and feet.
Soak your feet in cool water for quick relief.
Eat small, frequent meals instead of heavy, hot foods.
Avoid spicy foods that can raise your body temperature.
Avoid standing for too long in the heat. If you feel dizzy or faint, lie down in a cool place immediately!
Ask for help lifting heavy objects or running errands.
Listen to your body—if you feel hot or tired, rest!
Wear light pajamas and use a breathable cotton sheet.
Sleep with your feet elevated to prevent swelling.
Severe headache, confusion, or rapid heartbeat
No sweating but feeling extremely hot (sign of heat stroke)
Dehydration (dark urine, extreme thirst, or dry mouth)
Contractions or signs of preterm labor Severe overheating can be dangerous for you and your baby—never ignore warning signs!
Why Does Pregnancy Make You Overheat?
Increased Blood Flow – Pregnancy boosts circulation, making you feel warmer.Hormonal Changes – Progesterone raises your core body temperature.
Higher Metabolism – Your body burns more energy, creating extra heat.
Extra Weight & Baby Growth – Carrying more weight and fluid traps heat in your body. Your body already works harder during pregnancy, so overheating happens more easily!
Signs of Overheating (When to Cool Down!)
Watch for these warning signs that your body is getting too hot: Dizziness or lightheadednessExcessive sweating, weakness, or nausea
Headache or rapid heartbeat
Skin that feels hot & flushed
Muscle cramps or extreme fatigue Severe overheating can be dangerous. If you feel faint or can’t cool down, call your doctor immediately!
10 Ways to Avoid Overheating During Pregnancy
1. Stay Hydrated
Drink 8-12 cups of water daily to regulate body temperature.Carry a water bottle and sip throughout the day.
Add electrolytes (coconut water, sports drinks) if sweating a lot.
2. Dress for the Heat
Wear loose, breathable cotton or linen clothing.Light colors reflect heat, while dark clothes absorb it.
Avoid tight or synthetic fabrics that trap heat.
3. Avoid Hot Showers & Baths
Take cool or lukewarm showers to prevent overheating.Avoid hot tubs, saunas, or very hot baths—they can raise your core temperature too much.
4. Stay in Air-Conditioned or Cool Spaces
Use fans or AC to keep your home cool.Close blinds during the day to block heat.
If you don’t have AC, go to a mall, library, or grocery store to cool off. If the temperature is too high, don’t push yourself—stay indoors!
5. Exercise Smartly
Work out in the early morning or evening when it’s cooler.Stick to light activities like walking or prenatal yoga.
Take breaks often & drink water. Avoid intense workouts, especially in hot, humid weather.
6. Use Cooling Products
Carry a cooling towel or misting spray.Apply ice packs to your wrists, neck, and feet.
Soak your feet in cool water for quick relief.
7. Eat Light & Refreshing Foods
Choose water-rich foods like watermelon, cucumber, and oranges.Eat small, frequent meals instead of heavy, hot foods.
Avoid spicy foods that can raise your body temperature.
8. Take Breaks & Rest
If you’re feeling overheated, sit down, rest, and hydrate.Avoid standing for too long in the heat. If you feel dizzy or faint, lie down in a cool place immediately!
9. Avoid Overexertion
Don’t do strenuous housework or yard work in the heat.Ask for help lifting heavy objects or running errands.
Listen to your body—if you feel hot or tired, rest!
10. Sleep Cool
Use a fan or cooling pillow to keep air circulating.Wear light pajamas and use a breathable cotton sheet.
Sleep with your feet elevated to prevent swelling.
When to Call Your Doctor
Call your doctor immediately if you experience: Fainting or dizziness that won’t go awaySevere headache, confusion, or rapid heartbeat
No sweating but feeling extremely hot (sign of heat stroke)
Dehydration (dark urine, extreme thirst, or dry mouth)
Contractions or signs of preterm labor Severe overheating can be dangerous for you and your baby—never ignore warning signs!
